As a passionate and accomplished athlete, you absolutely hate missing a WOD. Some days, our schedules are just too busy to make it to the gym.
Whether you have a full-blown gym in your garage or just a pair of jump ropes, we've put together a list of WODs you can do virtually anywhere, without any equipment or gear.
Here is our list of 5 CrossFit WODs you can do at home.
MINI “MURPH”
1-mile Run
100 Push-ups
200 Air Squats
1-mile Run
Don't have a pull-up bar? The classic Hero WOD "Murph" has been reduced in reps, but also by removing the pull-up exercise. It's more of a steady sprint than a long effort.
INTERVAL CARDIO
10 Rounds for Time:
100m sprint
Walk 100m
When you're tired of weights and rope gymnastics moves, some high-intensity intervals will get your heart rate up.
“CINDY”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
A classic CrossFit WOD. Familiar and perfect for a home workout.
DEATH BY “…”
AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute, each new minute. Each minute add one more repetition.
Keep going until you can't chain anymore.
FULL-BODY SPRINT
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m
Short and intense efforts with repetitions! This WOD will make you sweat quickly!
To finish
Whether you're stuck at home, traveling, or can't make it to the gym, this list gives you plenty of options. You can easily round out your CrossFit workout week with these at-home WODs, without worrying about missing a day of training.
Got equipment with you? No problem - check out our full equipment-free programs by clicking here.